Dragonfly Pose

Dragonfly Pose – How to Do Dragonfly Yoga Pose?

Medically reviewd by Ashley Rosa

Writter by Better Yoga Life Staff

Are you looking for some adventure or trying to do some hard and challenging things in yoga? Then dragonfly pose is going to fulfill your wish.

Dragonfly yoga combines a twist and an arm balance to make a challenge for you. It has various steps that make this pose a bit hard and challenging. Flexibility in the hamstrings and hips is also required to get into this posture. This is not a child’s play to pick this pose easily. But you will be glad to know that a seemingly impossible thing is possible, so whatever you’re achieving by regularly practicing yoga will eventually enable you to reach this pose.When all these efforts come together, it gives you more fun. Try not to be too goal-oriented in your yoga practice. When you prepare yourself for Dragonfly, it will also be ready for you. Here in this article we are going to show you why and how to do dragonfly.

Similar Terms: Grasshopper Pose, Hummingbird Pose

Targets Regions: Arms, core

Status: Advanced and Challenging

Why Dragonfly Yoga Pose?

It is human psychology that he considers the advantages of one thing first, so in this section of the article you should probably start to listen to the dragonfly pose benefits. It builds your flexibility and strength while working on your shoulders, arms, hips, and upper back. This is a twist, so it has all those cool benefits that a twist yoga pose has. It provides:

Lengthens, Strengthens & Stretches:

The practice of dragonfly pose (also known as grasshopper pose) requires core muscles to engage in order to balance and raise the body on the flexed arms. The twist action in this stance stretches your muscles of the pelvis and spine, and it also flexes the hip and knee joints. You can easily feel the stretches in your lower body, such as your quadriceps, calf muscles, and hamstrings. This hip opener practice with a forward bend engages the gluts, flexors, psoas muscles, pelvic floor muscles, and hamstrings to strengthen them. With the maximum pressure on the wrist, the fascia tissues (that connect the arms and the wrist) get stronger.

Flexibility and Enhance the Movement:

Ritual practice on both sides of the body can develop spine flexibility, deepen the hip, core strength, and upper body. If you try to fly, your body requires more strength and flexibility. Even if you use a block or bolster under your extended foot, you gain the strength and flexibility needed to go deeper. The flexing action of joints enhances the movement of joints as it includes the stretching and contraction action of muscles around the knees, shoulders, and elbows. Improved joint movement and flexibility may hold you longer in the dragonfly pose.

Concentration and Awareness:

Rather than improving the balance of the body to take awareness of the breath, the dragon fly and all other balancing poses also demand focus and concentration.  Awareness of your abdominal and core strength is essential in this pose as you exhale your breath to lift your body off the floor. Building awareness teaches you more about your limitations, which will help you to avoid injuries. Yoga poses with all the required awareness gradually massage the internal body organs and lead you to a peaceful mind. By being aware of your body, you can indicate the pain and discomfort areas of your body that are possible to solve with focus.

Energizing and Relaxing:

With regular practice of the dragonfly pose, you can feel that your inhaling and exhaling of breath is more relaxed and calmer as you hop to the pose. So, this stance relieves inner stress and tension. It also has positive impacts that convert your sedentary lifestyle into an active lifestyle. When you do this asana with the right inhaling and exhaling techniques, it improves the blood circulation to boost your energy.

Stimulation and Organs:

Stretching of the core and abdominal muscles is highly effective for your digestive system, so this pose is also helpful in increasing metabolism. It also ensures you have a healthy spine and a relaxed brain. The movement in the hip and hamstring muscles also massages the pelvic region, which leads to a healthy reproductive system.

How to Do Dragonfly Pose: Step-by-Step Guide Lines

  1. Come to your yoga mat and stand in a mountain pose.
  2. Transfer your entire body weight to the right leg.
  3. Lift your left leg, bend it, and cross your left ankle over your right thigh just above the knee.
  4. Bend your right leg and lower your shin just parallel to the floor. This variation brings Chair Pose (Utkatasana).
  5. Twist your upper body to the right while bending your standing leg (right leg).
  6. Squat down on your right heel and bring your hands down so that your palms align with the right foot’s side.
  7. Flex your elbows and bring the shelf of your left upper arm into the instep of your right foot. Get your foot up to your arm as high as you possibly can.
  8. Also, place your right thigh over the upper side of your left arm as well.
  9. Keep your weight on your fingertips and stay comfortable.
  10. Raise your right foot and straighten it out to the side.
  11. Hold the pose for a few seconds.
  12. After the feeling of your success’s amusement, bend the right knee and place your left foot on the floor to come out from this pose.
  13. Try the same procedure for the other side.

Possible Mistakes & Safety Measures of Dragonfly Yoga Pose:

To wring out most of this dragonfly yoga pose, save yourself from following errors:

Inadequate Warming Up:

Keep it in your mind The Dragonfly yoga pose is a hip opener, twist, and arm balance. Therefore, warm up your body with some of your favorite mountain poses, simpler twists (like chair poses and twisting lunges), sun salutations, arm balances (such as side crows) and hip stretches before entering this pose. If your joints aren’t able to bend, don’t attempt to compel them.

Foot slipping from arm:

Practice this pose without sufficient flexibility; it will be very hard to maintain your foot on your upper arm. This may cause you to fall forward.

Safety and Precautions:

Don’t push yourself if you have any injuries to your hips, shoulders, wrists, lower back, or neck. Make sure that you have become a master of preparatory poses and have gotten the necessary flexibility and strength. Do not try this if you have any severe pain. The dragonfly pose is not suggested for pregnant women.

Modifications and Variations of Dragonfly Yoga Pose:

Although there isn’t a beginner’s version of this pose, Side Crow is a useful warm-up position. It gives you a sense of how much your torso needs to twist and how far you must tip forward to lift your feet off the ground.

If both sides of the pose are substantially different, don’t be shocked. There are several aspects that contribute to the success of your pose. The hip opening is one of those factors, but it makes the pose possible on one side but not on the other side.

The mating dragonfly and flying dragonfly make this pose very difficult and are more advanced.

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